Meal Prep

Happy Sunday! 

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Today started out a little rough…I didn’t hear my alarm go off this morning so I woke up an hour late!!… but after a great morning at church and a good hearty lunch with family, the day has certainly turned around and it’s been fun and productive. I usually try to meal prep on Saturday but yesterday was a bit hectic so I wasn’t able to do much cooking. Meal prep does take time, but to me it’s so worth it when I have healthy meals available for the rest of the week for my family to take to work/school. I didn’t take pictures of each meal this time because to be honest, I took on a little much this afternoon! I think I’ve been in the kitchen for about 4 hours…it doesn’t usually take that long but I didn’t have already cooked meats in the freezer as I usually do, because I used them last week. I also made Greek yogurt so I was still finishing up with that as well.

ANYWAY…I’ll walk through the “recipes” and try to give tips for meal prepping for a week. I hope you’ll follow along and please message me or comment if you have questions or even other ideas you’d like to see 🙂

Ok so first, what containers do I use?? I found these Containers on Amazon and they’re really great. They’re made in the USA and are BPA free. I bought two sets as there are 3 of us and I wanted to create enough meals for the work-week. My containers are 3 compartment, but Amazon says they’re currently sold out. I’m sure you could make do with 2 compartments just fine.

So, what is on the menu for lunches this week?

Teriyaki Chicken, Fried Rice and Edamame

Taco Salad/Hint of Lime chips

Greek Chicken Salad/Tzatziki sauce

This week I only have 3 different options because we really enjoy the Teriyaki chicken and the Greek salad, so we’ll eat those twice during the week. I’ll try to be brief with the “recipes” but if you have any questions, feel free to message me 🙂

Teriyaki Chicken, Fried Rice and Edamame

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I used my Instant Pot to cook the chicken…

1 cup water in the bottom of the Instant Pot liner, add the trivet, 3-4 chicken breasts sprinkled with a little salt. I used the Poultry setting and set the time to 20 minutes then I let it natural release until the lid was unlocked. I chopped the chicken into bite sized pieces and tossed them into a frying pan with 3 Tbsp World Harbors Maui Mountain Teriyaki Sauce. I cooked on medium heat approx 5 minutes then placed the chicken into the meal prep containers. I cooked the edamame as per package directions then seasoned with a little butter and salt and placed about 1/4 cup in each container. (I used 6 containers as we will eat this meal twice this week)

Fried Rice:

3 Cups Calrose Rice, rinsed; 3 Cups Water; dash of salt. (Instant Pot – directions below)

4 eggs, scrambled

1 pkg frozen peas/carrots, thawed

Olive Oil

3-4 Tbsp World Harbors Maui Mountain Teriyaki Sauce

In the Instant Pot, add 3 cups water, 3 cups (pre-washed) Calrose Rice and a sprinkle of salt. Set Instant Pot to manual, 5 minutes. Watch your time on the Instant Pot and let it Natural Release for 10 minutes then do a Quick Release. I heat a frying pan on medium high heat and add 3 Tbsp Olive Oil. Add the rice and “stir-fry” for a couple minutes then add peas, carrots and scrambled eggs. Stir-fry for another 3-5 minutes then add about 3 Tbsp of the same Teriyaki sauce as used above to flavor the chicken. Add the fried rice to the meal prep containers.

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Ugh! my ring is backwards and it’s driving my OCD crazy :/

Ok, next is Taco Salad… I really don’t do anything special but here you go…

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1 lb. 93/7 ground beef, cooked and drained; add your favorite taco seasoning.

Salad (romaine lettuce, Spinach, red cabbage, shredded carrots)

1/2 package C&W Ultimate Southwest Blend, thawed (drain if watery)

1/4 package Queso Fresco cheese, crumbled

Toss the salad in a large bowl, add the vegetables and taco meat. Toss to combine. Place the salad in the meal prep containers, top with crumbled queso fresco cheese. Add chips to the smaller compartment(s). Mix salsa and sour cream to make a tasty dressing. I store the dressing in a separate small container, just to insure no leaks.

Lastly for this weeks meal prep…

Greek Chicken Salad and Tzatziki Sauce

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2-3 Chicken breasts (cooked in Instant Pot, directions above)
1 Tbsp Cavender All Purpose Greek Seasoning

Salad (romaine lettuce, Spinach, red cabbage, shredded carrots)

Grape tomatoes, Diced English Cucumber, Sliced Kalamata olives, Feta cheese crumbles

Chop the already cooked chicken into bite sized pieces and toss into a frying pan (medium heat) with a little olive oil. Sprinkle the Greek seasoning onto the chicken and toss to coat. Cook for approx 3-5 minutes. Turn heat off and set aside.

Toss the salad and add to the meal prep containers. Place chicken on top of salad, top with feta crumbles.

In one of the small compartments, add the Kalamata olives, cucumbers and tomatoes.

Tzatziki Sauce:

10-12 oz Greek yogurt

3-4 Tbsp freshly chopped dill

1 Tbsp Rice Vinegar

3 Tbsp Cavender All Purpose Greek Seasoning

1/2 English cucumber finely diced or shredded (wrap in paper towel and squeeze out excess moisture)

Mix above ingredients together. Season with salt to taste, if needed. Add the Tzatziki sauce to the other small compartment in the meal prep container.

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smaller round containers – Greek Yogurt that I’ll have for breakfast throughout the week

 

Meal Prep TIPS:

  1. Buy meats in bulk and cook/freeze ahead of time. – I bought 5lbs of hamburger because it was on sale. I only used 1 lb for the taco salad but now I have 4 more freezer bags of cooked, unseasoned hamburger that I can quickly thaw and use in other meals down the road. Such a time saver!
  2. Utilize an Instant Pot …such an awesome time saver! I cooked all the chicken at one time and used it for two separate meals. I also used my Instant Pot to quickly cook the rice.
  3. Clean as you go. If you take a few minutes here and there while things are cooking, to clean your work space and/or wash/dry a few dishes, the clean-up won’t be overwhelming at the end of your meal prepping “session”.
  4. Salads are a great way to stretch meals. Make one huge main salad but then quickly change it up by adding different meats and/or veggies…easily creating a few different lunch options in just a matter of minutes.

I hope you enjoyed this post and I do hope you’ll be able to practice some of these ideas to make your lunches more enjoyable and have healthier options…say no to fast food! Plan ahead! A few hours to meal prep on the weekend will make a huge difference in your work week. You’ll notice a difference in your wallet and maybe waistline too 😉

 

Please share this page with your friends and family. If you make these “recipes”, please comment below and/or add your own pictures. Thanks for stopping by!!

THIS POST MAY CONTAIN AFFILIATE LINKS.
ANY LINKS POSTED ARE PRODUCTS THAT I PERSONALLY USE AND RECOMMEND. 

 

 

 

 

 

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